eroszag: the central base is Really good policy. So the athlete can leave most of their luggage safely in one place where s/he feels comfortable - same language, familiar food, training facilities (track, gym), physical therapist etc etc - so then you just take the bare essentials on the road and come back when you like (and bring back your mountain of laundry ).
We stayed at the Queens Hotel :eek: in south London in the 80s which was lots of fun, got to go each year to the annual reggae festival on a commons near Crystal Palace stadium… went to lunch with DQ at McDonalds :eek: - actually it was abloody nightmare at the time but it’s fun to look back on now
Thank you for the DETAILED insight in the problems that we experience right now. Give me time to think everything over - you have provided a LOT of info which I have to focus on. I will have a response after the weekend - have out-of-town-responsibilities.
In short - I think it would have been easier if I was travelling as well. (Maybe next year, if “we” make enough money this year!) My athlete started off with 46 in his first meet, I was able to assist with 2 training sessions after that - the next meeting he came down to 45,5 … therefore, he still needs my ‘know-how’.
The prospect of a ‘base’ in Europe will DEFINITELY be a priority next year.
Will talk after the weekend … I need time now to budget for the CF Seminar in Australia!!
Message text from sprint_coach advises top 400 guy split 20.9 :eek: and 32.2 en route to breaking through for a 400 PB in Europe but still not sub 45.
Hope to hear a review of that performance and sprint_coach is definitely on the money that his first 200 was too fast for where he’s at in his 100/200 speed at the moment. BUt very encouraging and full of courage to finish in low 45. Apparently he was dead the last 20m.
My question was where did he put on the pace - was it an even sort of effort, or did he monster the first 100m or so and destroy his quads - thus leaving him legless for the last bit?
Full details - started very quick, after 100m he already was in front. He felt good, went on to the 200m and afterwards said - “it didn’t FEEL fast” - he was convinced it was at his RP. Another problem started here - he started with acceleration just BEFORE the 200m mark.
We felt that with the first mistake of the fast 200m, this was the second mistake. Maybe, if he waited until the 150 before acceleration - it was possible to complete the race in good form … and a faster time?
We have 2 weeks before the regional Championships. He came back on Monday, after a long flight. Tuesday he did tempo, to “come back” in a training mode! Yesterday we did 4 x 50m; 4 x 150m (tempo/fast) - fastest 50m 5,16 (HT - on first footcontact); fastest 150m was 15,3 (HT - the same). He is very ‘light’ on his feet, fast foot contact. We’ll see today in 2(200+200) how the endurance looks like! Maybe we will get to self-confidence re RP too … with this session.
According to these times, I have no problem with the speed.
We had to put some training days in the programme - he was 5 weeks in Europe, rest and race with a FEW training sessions in between. He needs to correct the problems now!
Will do 10 days tapering from Sunday onwards.
Comments?
Only one guy stands between my athlete and the team to World Cup … with a PB of 44,6 … this is HUGE!!! BUT - all of them have to handle THREE rounds - not once off. And maybe there will be a 4 x 400m relay-team selected!!!
To me it seems he lost a bit of his control, maybe he was over-excited or in some way less sensitive to his own rhythm.
So in a nutshell his pace judgement was either slightly astray (lacking in prprioception perhaps) or he was a little too ambitious with his attacking strategy.
If the latter was the case, that’s good anyway because they need to test their limits. Maybe he would have run free to the line.
The fact that he couldn’t shows him he needs to pay more attention to what he is doing in his own lane.
Everything else you have informed about sounds great and you are on top of the situation.
Just started after a 2 week period of rest, ya gota love the girlfriend
Damn hard to start again. just a few weeks ago i ran an easy 51.76(400H). and now i am struggling to run sub 19 on the 150 in my 4x150 walk back rec.
Is this normal? I didnt expect this much difference in times. last 4x150’s workout i ran low 17’s.
maybe things turn around in a week or 2.
or i could be toasted by the 2x3x60 from mondays…
thirsday i was happy to see my 150 went in 17,2/
But i am really lacking endurance(36.2 rolling start) kitkat help!
The template is a guide. The tempo workouts i can do more easily alone, so i switch it to theusdays. Mondays is speed. For now i just work on some endurance(i hope to get some back in 3 weeks because than i have some meets.) After those competitions, and some rest i start a 12 week GPP.
I just was very surprised that I had soo much trouble running at a decent speed after 2 weeks of laying in the sun, and some bedroom conditioning .
as for the kitkat concept. speed is really good, i just have problems finishing(se work). This might be due to too little competitions.
also reading sprintcoach post about her athlete, running 20.9 in split for a 45.2 seems that the theory that the 400 = 200+(200+2sec). eg 45=21.5+23.5/48=23+25 seems really hard to master.
Its seems that the 2nd 200 is about 3s. slower than the 1st 200. 21-24(45)/22.5-25.5(48).
So my question is:
How can you get your 2nd 200 faster, take it closer to a two second difference with the firts 200. By that I mean that you do not deliberate run slower om the first 200.
I ran my 5x200 in sub 25’s wich was really hard. So i thought i was ready for a 48.0, But i missed it in my first 400 race.
I started that race relaxed but had some real trouble in the end. I kicked at 150m, but lost my legs at about 90m before the finish line.
So my thoughts about that I:
Have not raced enough to harden up for the last 100m in a race.
Might miss speed, consequently i have too little speed reserve.
Done too little SE II work, (TEMPO work in KK language)
I have not evaluated the season and my planning, for this past season so I dont really know whats wrong.
I have some clue:
Minor hamstring(2wks),groin(10 days) and a bad calf injury(5/6 weeks) have disrupted preperation and SPP that I had a too small base when entering competition. Hence I really missed the endurace to run a good last150, wich i could really see on my 400H. In wich I normally have a 2.6 sec between 400/400H I now have a 3.4 sec gap between the events.
Also the feelling in the race id that i am flying until 250 or 6 hurdles, and after that i cant seem to lift my legs anymore.
So to any guys out there. DON’T GET INJURED.
Next year i will invest in a masseur, and take a rest day when not feeling 100%. This season i had to learn the hard way. That you sometimes have to listen to the body even when your mind want to workout so badly.
But perhaps consider your individual “bias” in training (everybody has some)
Some people “need” to achieve something in a hurry so they can see fast improvements lifting weights, so they put a bit too much effort into their gym training and a bit too little effort into their running training.
Some athletes gain a bit of weight along with strength but they lose their power-to-weight ratio advantage. So these athletes really need to examine their lifting-to-running mixture prioritising the running aspects.
Some athletes need to reduce body fat in order to make their speed-endurance sprint training easier. These athletes will need to do some aerobic running - maybe two or three long runs on dirt or grass (not on the road - the surface there is too hard and will cause achilles trouble after a few weeks). The long runs can be for maybe 20 minutes, sometimes longer (up to 45minutes if slower and done during the first block of GPP or before that), or the runs can sometimes be only 12-15mins if faster.
The bigger you are, be it muscle bulk or fat, the harder it is to get around the oval. One pound (2.24kg) of fat requires more than 100 miles of blood vessels to keep it alive. That’s a lot of blood diverted away from helping your sprint performance.
i think you mean 1 pound =+/- 0,45Kg(1K=2,24 pound).
and about losing weight, it’s getting on track, but I find it somewhat hard.
But i feel it works so this will be the first GPP that i’ll start with a relative low fat%. last year i started with 16 or 17. It has been 10.6, but now its up to 11.5 again. So with good food and training i’ll try to get it down to about 8 this winter.
KK’s Transition phase is the best fat loss program I have ever done. I thought I was in not bad shape after the GPP although was a bit heavier than I wanted or needed to be. I made some slight alterations to my diet which along with the training saw me lose 2.26kg (5lbs) in 3 weeks :eek: the vast majority of which was fat
KK, another great post. Keep dropping those knowledge bombs
Athletes sprint to the finish line during the men’s 400m final at the 11th IAAF World Junior Championships in Beijing August 17, 2006. Renny Quow (2nd R) of Trinidad and Tobago won the gold in this event.
From L-R, Lashawn Merritt of USA, Gary Kikaya of COD, winner Jeremy Wariner of USA, Andrew Rock of USA and Alleyne Francique run the 400m men race at the Memorial Van Damme IAAF Golden League athletics meeting, 25 August 2006 in Brussels.
Congo’s Gary Kikaya, right, and Bahrain’s Brandon Simpson in action during the Men’s 400 metres race at Rieti athletics IAAF Grand Prix in Rieti, central Italy, Sunday, Aug. 27, 2006. Kikaya won and became the fourth fastest performer in the 400 metres, clocking 44.46, ahead of the 44.53 that American Xavier Carter ran at the U.S. college championships in June. Simpson placed second.
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Message text from sprint_coach advises top 400 guy split 20.9 :eek: and 32.2 en route to breaking through for a 400 PB in Europe but still not sub 45.
